Great morning for the ride to work. Coolish - mid-40's - just a slight breeze but nothing compared to the last few days. Mom nature gives us a respite today but tomorrow she is supposed to kick in those winds again. I've been feeling the affects of the wind born dust, assorted pollens and other allergens and I don't even suffer from allergies.
Took half a day off of work yesterday to care my back injured, semi-bed-ridden better-half and completely broke my training diet with a Carl's Kentucky Bourbon six-dollar burger, fries and coke. 970 calories (440 from fat) for the burger alone, I don't even want to know about the fries and coke now . . . tasted so good and I was guilt-ridden the rest of the day. Beef . . . it's what sits in your colon putrifying for days on end.
Back on the bike this morning and the legs still felt heavy despite two days off since my 50+ miles on Saturday. The first few miles were the worse. By the time I finished the morning commute, my legs were starting to fire on both pistons again.
I've incorporated some core strengthening exercises into my training program. After riding on a bad back in the 24 Hours in the Old Pueblo, I realized how much I needed to focus on that part of my body. I was miserable during my laps at the race and never want to feel like that again. So far I think it might be paying off as my four plus hours on Saturday were virtually back-pain free. I brought an exercise ball in to work to use for alternate seating during my most recent back issues and it serves as a visual reminder to do some core work everyday. I've also taken to spending a good portion of my normally sedentary work days standing at my desk rather than sitting which has also seemed to help tremendously with my back problems. I guess you can teach an old dog new tricks after all.
Tuesday, March 31, 2009
Monday, March 30, 2009
Good, long ride on Saturday, fifty-one miles in around four hours and forty minutes of riding. Felt pretty good throughout. Very little back pain, legs felt strong until the end, so I'm feeling pretty good about the upcoming race.
I test drove the new egg-beater pedals. The absence of the SPD's definitive "click" took some time to get accustomed to but that is the only real complaint I have with them. I really like the way they hold my shoe and I felt very connected to the pedal. I was surprised how much differently they feel from the SPDs. I feel much more solidly connected to the pedal so I don't think I'll be going back to SPDs anytime soon. Glad I ordered an extra pair of cleats for my spare shoes.
I do think, I've decided on riding geared in the Dawn-til-Dusk. The singlespeed has been an awesome training tool and riding fully rigid has inspired a new confidence in my riding skills. I think I will miss the 29 inch wheels. I was riding much more aggressively with the big wheels. Next weekend, I'll ride geared and 26 inch wheels for a quick refresher.
The little lady has made her wishes quite clear so I spent the day Sunday trying to organize all my crap . . . er . . . bike parts. It is time to off-load some stuff on e-bay to pay down the bill on all the parts I've been investing in lately. Now that I've weeded through the stuff though, I'm thinking about building up an old frame into a commuter/touring bike. I really only need a new suspension corrected rigid fork to complete the build as I have all the other necessary parts so for around $50-100.oo I get a new bike to put in the commuter rotation. You can't beat a deal like that and I'm so sure it will please the wife.
I test drove the new egg-beater pedals. The absence of the SPD's definitive "click" took some time to get accustomed to but that is the only real complaint I have with them. I really like the way they hold my shoe and I felt very connected to the pedal. I was surprised how much differently they feel from the SPDs. I feel much more solidly connected to the pedal so I don't think I'll be going back to SPDs anytime soon. Glad I ordered an extra pair of cleats for my spare shoes.
I do think, I've decided on riding geared in the Dawn-til-Dusk. The singlespeed has been an awesome training tool and riding fully rigid has inspired a new confidence in my riding skills. I think I will miss the 29 inch wheels. I was riding much more aggressively with the big wheels. Next weekend, I'll ride geared and 26 inch wheels for a quick refresher.
The little lady has made her wishes quite clear so I spent the day Sunday trying to organize all my crap . . . er . . . bike parts. It is time to off-load some stuff on e-bay to pay down the bill on all the parts I've been investing in lately. Now that I've weeded through the stuff though, I'm thinking about building up an old frame into a commuter/touring bike. I really only need a new suspension corrected rigid fork to complete the build as I have all the other necessary parts so for around $50-100.oo I get a new bike to put in the commuter rotation. You can't beat a deal like that and I'm so sure it will please the wife.
Friday, March 27, 2009
New Pedals - Go 'Cats
New pedals came today. Decided to go with "egg-beaters" this time around, aesthetically I think they fit the spartanly, singlespeed look. Simple, elegant and functional what more could you ask for? Hopefully they will be as effective as they look. I'll have a full review Monday.
Planning on another long Sunday ride although from the weather outlook Saturday looks to be the better day as the wind is supposed to start kicking up again Sunday afternoon. Either day looks decidedly better than anywhere else this time of year. This is the last hard weekend, I'll start tapering down my training in the next two weeks leading up to the race.
This is the time of year that used to kill me when I lived on the east coast. Just about the time we expected winter to loose its icy grip, spring would bring too much variety and unpredictability. We would have a few unbelievably gorgeous spring-like days followed by several absolutely nasty, cold rainy days. Then as summer settled in, the pea-soup humidity would oppress even the haughtiest spirits. Man I love the weather here. Sure we get pretty warm in the summer, but it is still more rideable at 104 degrees than at 24 degrees.
Arizona plays number one Louisville tonight, actually in about 13 minutes. Go 'Cats . . . and good luck, I think you are going to need it to move into the elite eight.
Planning on another long Sunday ride although from the weather outlook Saturday looks to be the better day as the wind is supposed to start kicking up again Sunday afternoon. Either day looks decidedly better than anywhere else this time of year. This is the last hard weekend, I'll start tapering down my training in the next two weeks leading up to the race.
This is the time of year that used to kill me when I lived on the east coast. Just about the time we expected winter to loose its icy grip, spring would bring too much variety and unpredictability. We would have a few unbelievably gorgeous spring-like days followed by several absolutely nasty, cold rainy days. Then as summer settled in, the pea-soup humidity would oppress even the haughtiest spirits. Man I love the weather here. Sure we get pretty warm in the summer, but it is still more rideable at 104 degrees than at 24 degrees.
Arizona plays number one Louisville tonight, actually in about 13 minutes. Go 'Cats . . . and good luck, I think you are going to need it to move into the elite eight.
Thursday, March 26, 2009
Wind, Wind and More Wind
Tuesday's ride home was into a pretty good headwind which is the norm for March and April in Tucson but it does make for a long, grueling ride at times. You might think, as I do, that I'd be accustomed to the headwind by now but it never fails to frustrate and annoy. Despite Monday's layoff, my legs were feeling the fight by the time I made it home.
Last night, the wind was more out of the north northwest, so taking advantage of the mostly cross-wind, I seized the opportunity and time-trialed the river path on my westward journey home. Kept up a pretty good 19-22 mph pace for the short 5 mile stretch. The great thing about the river path is that there are no traffic lights and it is mostly flat, just about perfect for time trialing.
With the promise of more wind, red-flag warnings and 20-30 mph winds gusting up to 45 today, I wussed out this morning and drove part way to work. I took the singlespeed to at least give me some semblance of a workout. Still waiting for my new "egg-beaters" to arrive replacing the pedals I tore up last weekend so I had to throw on an old pair of mallet pedals this morning. With all the road construction on Mountain Avenue, I even hit a bit of dirt along the way.
Last night, the wind was more out of the north northwest, so taking advantage of the mostly cross-wind, I seized the opportunity and time-trialed the river path on my westward journey home. Kept up a pretty good 19-22 mph pace for the short 5 mile stretch. The great thing about the river path is that there are no traffic lights and it is mostly flat, just about perfect for time trialing.
With the promise of more wind, red-flag warnings and 20-30 mph winds gusting up to 45 today, I wussed out this morning and drove part way to work. I took the singlespeed to at least give me some semblance of a workout. Still waiting for my new "egg-beaters" to arrive replacing the pedals I tore up last weekend so I had to throw on an old pair of mallet pedals this morning. With all the road construction on Mountain Avenue, I even hit a bit of dirt along the way.
Tuesday, March 24, 2009
New wheels or new bike ?
Took a day off yesterday, after my long, singlespeed epic on Sunday so body and legs felt incredibly rested and strong. If I wasn't commuting, I may have even run up the intensity level somewhat. As it was, I kept it moderate for most of the commute. What a day, temperature in the low forties to start. I donned some bib shorts, base layer, jersey and arm warmers to complete the ensemble. Started off a little chilly but warmed up nicely after about 15 minutes staying comfortable for the rest of my ride in to work.
Not sure if it is me, getting stronger, or my bike getting older, but I noticed the last few times I've ridden that when I really try to put the hammer down the rear end seems a little sluggish. It doesn't have the same responsiveness I remember it once having. Time to test ride a few bikes? Sure, my beloved wife will really take to that idea. We who are trying so hard to get out of debt sinking a couple of grand into a new bike . . . there it goes do you see it that lead balloon . . . maybe I just need a new set of wheels. . . that does seem to be where the lag is coming from.
I seem to remember bonktown.com having a set of FSA RD600 on sale for around $350.00. I may be better able to talk the fair one into that investment rather than ten times that for a new bike . . . now if they just come around again on bonktown . . .
But that is some funky flange design on the RD600, maybe I better shop around a little.
Not sure if it is me, getting stronger, or my bike getting older, but I noticed the last few times I've ridden that when I really try to put the hammer down the rear end seems a little sluggish. It doesn't have the same responsiveness I remember it once having. Time to test ride a few bikes? Sure, my beloved wife will really take to that idea. We who are trying so hard to get out of debt sinking a couple of grand into a new bike . . . there it goes do you see it that lead balloon . . . maybe I just need a new set of wheels. . . that does seem to be where the lag is coming from.
I seem to remember bonktown.com having a set of FSA RD600 on sale for around $350.00. I may be better able to talk the fair one into that investment rather than ten times that for a new bike . . . now if they just come around again on bonktown . . .
But that is some funky flange design on the RD600, maybe I better shop around a little.
Friday, March 20, 2009
Thanks for the help, Weekend training
Just want to give a shout out to the guy in the Slipstream jersey who took turns pulling with me down Moore road on my ride home Friday night. I was grinding out the last few miles of my longer commute when I came upon two riders ahead of me. I caught them and enjoyed a little pull up the road until it was safe to pass them. A few seconds after I went by, the lead rider of the two caught me and moved in front of me so we traded pulls for a few miles which really made the ride easier. After a quick nod and "good work" he dropped back, I assume to wait for his buddy while I continued on the long, gradual descent down Thornydale to home with a satisfied smile on my face. . .
Saturday found me knocking out some of my "honey-do" list and just generally being lazy. Two movie night, Role Models (hilarious) and Milk (not hilarious, though well acted). The only effort I put into my riding, was getting everything ready for the long ride on Sunday.
Sunday dawned bright, and I found myself chomping at the bit to ride. So out to Willow Springs for a couple of laps around the 24 Hour course. Halfway around the first lap, I tried to unclip to open one of the cattle gates, couldn't get my right foot out and went down hard on my right forearm. After several minutes of cussing and kicking at the ground, I inspected my pedal and found that it essentially had imploded. Two of the four fixing bolts that connect the cage to the spindle had come out, both on the same side causing a catastrophic failure. I was able to remove the cleat anchor and hold the pedal together with some wire that I found near the gate. When I finished the first lap, I was able to use the lug wrench from my car to bend the cage back to its mostly normal shape. Then used one of the four fixing bolts from the other pedal to hold everything together, minus the cleat anchor.
As a result, I rode my second lap half clipped-in and half out, which wasn't bad until I nearly busted a nut negotiating a sketchy section of trail when my non-clipped foot slipped off the pedal and I came down hard on the saddle followed by some more of the aforementioned cussing . . .
I managed to ride my four plus hours, singlespeed no less, and felt really good. Had plenty of leg left to keep going and I may have if I had two fully functional pedals but with the recent nut-busting still etched in my mind, I felt it better to leave well enough alone and call it a day.
On my second lap, I saw two rattlesnakes; one about a three footer crossing the trail that got kind of pissed when I came near, he curled and rattled as I gave him a wide girth. Then I saw just the tail end of another, as he cruised into the underbrush alongside the trail and he was a monster. His rattle alone was at least three of four inches long. If you are riding in Southern Arizona beware, they are out and about . . .
Starting to feel optimistic about the upcoming race, I think I'm almost ready.
Saturday found me knocking out some of my "honey-do" list and just generally being lazy. Two movie night, Role Models (hilarious) and Milk (not hilarious, though well acted). The only effort I put into my riding, was getting everything ready for the long ride on Sunday.
Sunday dawned bright, and I found myself chomping at the bit to ride. So out to Willow Springs for a couple of laps around the 24 Hour course. Halfway around the first lap, I tried to unclip to open one of the cattle gates, couldn't get my right foot out and went down hard on my right forearm. After several minutes of cussing and kicking at the ground, I inspected my pedal and found that it essentially had imploded. Two of the four fixing bolts that connect the cage to the spindle had come out, both on the same side causing a catastrophic failure. I was able to remove the cleat anchor and hold the pedal together with some wire that I found near the gate. When I finished the first lap, I was able to use the lug wrench from my car to bend the cage back to its mostly normal shape. Then used one of the four fixing bolts from the other pedal to hold everything together, minus the cleat anchor.
As a result, I rode my second lap half clipped-in and half out, which wasn't bad until I nearly busted a nut negotiating a sketchy section of trail when my non-clipped foot slipped off the pedal and I came down hard on the saddle followed by some more of the aforementioned cussing . . .
I managed to ride my four plus hours, singlespeed no less, and felt really good. Had plenty of leg left to keep going and I may have if I had two fully functional pedals but with the recent nut-busting still etched in my mind, I felt it better to leave well enough alone and call it a day.
On my second lap, I saw two rattlesnakes; one about a three footer crossing the trail that got kind of pissed when I came near, he curled and rattled as I gave him a wide girth. Then I saw just the tail end of another, as he cruised into the underbrush alongside the trail and he was a monster. His rattle alone was at least three of four inches long. If you are riding in Southern Arizona beware, they are out and about . . .
Starting to feel optimistic about the upcoming race, I think I'm almost ready.
Singlespeed or Geared ?
That is the question I hope to answer over the next two weekends as I wind-up then wind-down for the Dawn til Dusk 12 Hour Race. Trying to get two good four to six hour rides in over the next two weekends (to go along with all my garbage miles). I hear the Willow Springs area, the site of the 24 Hours in the Old Pueblo , calling me out. It is the perfect place to ride singlespeed, mostly flat (12oo ft of elevation gain/lap), fast singletrack. The Dawn til Dusk course gains about 1600 ft per lap with a pretty similiar profile so it should be a good test of my legs on the singlespeed.
I guess the real question is why, for my first solo endurance race, am I even toying with the idea of singlespeed ? I mean I'm not a complete endurance neophyte. I've done several 24 Hour races as part of a five person team and one as a duo. I've never done any on a singlespeed and have only recently become involved in the "singlespeed scene". I've done a few centuries, on the road. So I know how to suffer and have fun at the same time and that is ultimately what it is all about for me, fun. Will I get that on my singlespeed? Maybe after this weekend I'll know a little more.
Riding to work today, I thought how fortunate I am to live in a place where riding is a 365 day a year option. Today's forecast, for the first day of spring, highs in the mid-80's today, no rain, a few high clouds, just absolutley perfect riding weather. I left the house this morning around 7:25 with the sun trying to burn off the cloud cover that kept our overnight temperatures in the sixties in just my shorts and short-sleeve jersey. A little cool starting out but after ten minutes I was perfectly comfortable. I rode a moderate pace most of the way and felt okay, not real strong but fine. This afternoon I plan to take the long way home, 27 miles, before my rest day tomorrow. Legs should be fine for Sunday's big ride . . .
I guess the real question is why, for my first solo endurance race, am I even toying with the idea of singlespeed ? I mean I'm not a complete endurance neophyte. I've done several 24 Hour races as part of a five person team and one as a duo. I've never done any on a singlespeed and have only recently become involved in the "singlespeed scene". I've done a few centuries, on the road. So I know how to suffer and have fun at the same time and that is ultimately what it is all about for me, fun. Will I get that on my singlespeed? Maybe after this weekend I'll know a little more.
Riding to work today, I thought how fortunate I am to live in a place where riding is a 365 day a year option. Today's forecast, for the first day of spring, highs in the mid-80's today, no rain, a few high clouds, just absolutley perfect riding weather. I left the house this morning around 7:25 with the sun trying to burn off the cloud cover that kept our overnight temperatures in the sixties in just my shorts and short-sleeve jersey. A little cool starting out but after ten minutes I was perfectly comfortable. I rode a moderate pace most of the way and felt okay, not real strong but fine. This afternoon I plan to take the long way home, 27 miles, before my rest day tomorrow. Legs should be fine for Sunday's big ride . . .
Thursday, March 19, 2009
Garbage Miles
The idea of "garbage miles" popped up the other day and I've been mulling over the idea ever since. I mean are there really any "garbage miles"? I commute to work at least four days a week, thirty miles a day which constitutes the bulk of my training. I don't do a whole lot of intervals, I certainly don't do them with any consistency, I mainly just ride mostly at moderate exertion levels. Sometimes I push it a little harder and sometimes I just spin comfortably. No charts, no graphs, no databases, no heart rate monitor, my bike computer is used mostly for the clock and speedometer (I even took off the cadence sensor) just alot of riding. So I guess most of my commuting miles should be considered garbage miles, but I don't buy it.
I find any strict training regimen tedious and boring. It could be argued that is the reason I'll never be anything but an amateur racer, but actually it is really simpler than that. I only came to this sport about five years ago . . . at the age of 45, so yes that would make me . . . well do the math . . . that is the reason I'll never have a sponsorship deal with exception of maybe Viagra, or Depends and who wants those logos all over their riding kit?
Relentlessly sticking to any kind of training plan just isn't in my genes. I've tried and failed. I ride to work for my sanity, driving and traffic drive me nuts. I ride for my health. I ride because I simply love riding. I put in around 120 miles a week commuting. Add another 50 to 100 on the weekends and I'm looking at quite a few garbage miles every week but life without them would be so much less enjoyable. So garbage miles ? I'll take them. I'd be far worse without them.
I'll find out in a few weeks if they've been any benefit at my first solo endurance test, Dawn til Dusk in Gallup on April 11th.
So excuse me while I take out the garbage, I have some training to do.
I find any strict training regimen tedious and boring. It could be argued that is the reason I'll never be anything but an amateur racer, but actually it is really simpler than that. I only came to this sport about five years ago . . . at the age of 45, so yes that would make me . . . well do the math . . . that is the reason I'll never have a sponsorship deal with exception of maybe Viagra, or Depends and who wants those logos all over their riding kit?
Relentlessly sticking to any kind of training plan just isn't in my genes. I've tried and failed. I ride to work for my sanity, driving and traffic drive me nuts. I ride for my health. I ride because I simply love riding. I put in around 120 miles a week commuting. Add another 50 to 100 on the weekends and I'm looking at quite a few garbage miles every week but life without them would be so much less enjoyable. So garbage miles ? I'll take them. I'd be far worse without them.
I'll find out in a few weeks if they've been any benefit at my first solo endurance test, Dawn til Dusk in Gallup on April 11th.
So excuse me while I take out the garbage, I have some training to do.
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